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When most people think about vitamin C the following comes to mind: orange juice, Naked juice drinks, and airborne. What people fail to realize is that if you REALLY want to find the best sources of vitamin C, you should turn to food sources…but when they turn to food sources, they use old, outdated, and “old wives tale” type information.

Well I’m here to give you the truth. I’m here to tell you – once and for all – what foods are THE BEST sources of vitamin C.

What Is Vitamin C

Vitamin C is a vitamin that is most well-known for its immune system boosting abilities. What’s less known is bleeding edge research which is beginning to show that intakes of very high dosages of vitamin C may help reverse cancer.

A natural antihistamine, vitamin C can be taken to help reduce swelling and allergy-related symptoms.

Most of all, many people start to increase their vitamin C intake when they feel an illness coming on…or during the illness itself. Dosages in these circumstances typically range between 1-2 grams per day.

List of Foods Highest In Vitamin C Per Serving

Food

Serving Measure

Food Preparation

Vitamin C per serving (mg)

Vitamin C per 100 g (mg)

Category

Acerola Juice

1.0 cup

3872

1600

Fruit

Acerola Cherry

1.0 cup

1644

1677.6

Fruit

Rose Hips

1.0 cup

541

426

Fruit

Guavas

1.0 cup

376.7

228.3

Fruit

Guava Sauce

1.0 cup

Cooked

348.4

146.4

Fruit

Sweet Yellow Peppers

1.0 pepper, large (3-3/4" long, 3" dia)

341.3

183.5

Vegetables

Sweet Red Peppers

1.0 cup, strips

Cooked, boiled, drained, without salt

230.8

171

Vegetables

Pokeberry Shoots

1.0 cup

217.6

136

Vegetables

Sweet Green Peppers

1.0 cup, chopped

Sauteed

203.6

177

Vegetables

Black Currants

1.0 cup

202.7

181

Fruit

Mustard Spinach

1.0 cup, chopped

195

130

Vegetables

Tomato Juice

1.0 cup

Canned

170.3

70.1

Vegetables

Kiwi

1.0 cup, sliced

166.9

92.7

Fruit

Drumstick Pods

1.0 cup slices

141

141

Fruit

Litchis

1.0 cup

135.8

71.5

Fruit

Orange Juice

1.0 cup

124

50

Fruit

Oranges, with peel

1.0 cup

120.7

71

Fruit

Taro

1.0 cup slices

120

96

Vegetables

Mammy-Apple

1.0 fruit without refuse

118.4

14

Fruit

Pummelo

1.0 cup, sections

115.9

61

Fruit

Lemons, without peel

1.0 cup, sections

112.4

53

Fruit

Hot Chili Peppers (green)

1.0 pepper

109.1

242.5

Vegetables

Jalapeno Peppers

1.0 cup, sliced

106.7

118.6

Vegetables

Broccoli Stalks

1.0 stalk

106.2

93.2

Vegetables

Source: USDA National Nutrient Database for Standard Reference 28

Can you Overdose on Vitamin C?

Short answer: not really. Long answer: it depends. Check out this article about the possibilities of overdosing on vitamin C.

Anything Else

Is there anything else you’d like to know about vitamin C? Do you have burning questions related to this popular vitamin? Please leave a comment below and I will see what I can do to accommodate.